Candito 5 Week 10RM Squat Program

(16 reviews)
Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher
Program Description

The Candito 5 Week Squat Program is Jonnie Candito's latest program to help you build up to a new 10RM (Rep Max) in the Ass-to-Grass Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Learn more about the program below.

Program Overview
CoachJonnie Canditoverified coach
LevelNovice, Intermediate
GoalPowerlifting
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week2 days
Program Length5 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
Week 1
Day 1
ExerciseSetsReps
Squat (High Bar ATG)1
10
2
10
Front Squat (Barbell)3
8
Leg Press2
15
Leg Extension2
12
--
Day 2
ExerciseSetsReps
Squat (High Bar ATG)3
6
1
6
Week 2
Day 1
ExerciseSetsReps
Squat (High Bar ATG)1
10
2
10
Front Squat (Barbell)3
8
Leg Press1
16
1
AMRAP
Leg Extension2
12
Day 2
ExerciseSetsReps
Squat (High Bar ATG)4
6
--
Week 3
Day 1
ExerciseSetsReps
Squat (High Bar ATG)1
7
2
7
Front Squat (Barbell)2
8
Leg Press2
15
Leg Extension1
12
--
Day 2
ExerciseSetsReps
Squat (High Bar ATG)4
5
1
5
Week 4
Day 1
ExerciseSetsReps
Squat (High Bar ATG)1
7
2
7
Front Squat (Barbell)1
8
--
--
--
Day 2
ExerciseSetsReps
Squat (High Bar ATG)3
5
--
Week 5
Day 1
ExerciseSetsReps
Squat (High Bar ATG)1
10
--
--
--
--
--
Day 2
ExerciseSetsReps
Deload Exercises1
1
--
What People Are Saying
4.5/ 5
Gyula JelyMan, 39
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good squat program for cyclist winter base training. Added deadlift for day2 and upper body excercises for both days.
15 days ago
Thomas CoxMan, 38
3 weeks complete
2 years of prior experience
More than expected strength gains
Less than expected muscle gains
None modifications
Great program strength of squat is going through the roof and giving me a lot of confidence
20 days ago
Edward NewgateMan, 28
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Super interesting program, getting from both sides, hypertrophy and strength, would like to have it cover other leg muscle groups but it is more a strength focus so, you can ask for more, nice one.
6 months ago
Amanda M.Woman, 32
4 weeks complete
10 years of prior experience
As expected strength gains
Marginal modifications
Really great program to do alongside of your regular training. Was always happy that it was harder than it looked written down. But never so hard I couldn’t finish.
8 months ago
DaneMan, 32
4 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
The modifications were deadlift and shrugs on second squat day and then two upper body days
9 months ago
AllisonWoman, 33
3 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I liked that I could run this program on the side of my current training to boost my squat/leg strength.
a year ago
R. BennettMan, 41
3 weeks complete
20 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Modifications to program only came in the form of custom workouts (e.g. upper body not prescribed in protocol) other than the days set by the program.
a year ago

The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

ATG (Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.

Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Program instructions

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.

If you prefer to deadlift once a week, add deadlifts after squats on Fridays.